UPPER BODY
“Countdown Sets”
Chest Press
“Countdown Sets”
Front Pulldown
“Countdown Sets”
Shoulder Press
“Countdown Sets”
Seated Row
“Countdown Sets”
Seated Dip
“Countdown Sets”
Pullover
“Countdown Sets”
EZ Bar Curl
“Countdown Sets”
Choose a weight that you can do for 15 reps (fresh).
Set 1: 10 Reps
:10 Rest
Set 2: 9 Reps
:09 Rest
Set 3: 8 Reps
:08 Rest
Continue to 1 rep….
_________________________
WEIGHTLIFTING
Power Snatch
4×3 (M)
Barbell Incline Press
4×8 (L/M)
Seated Row
4×8 (L/M)
Dip
4×8 (0)
Supinated Pulldown
4×8 (L/M)
4 rounds:
10 Biceps Curl
10 Triceps Extension
__________________________
POWERBUILDING
Cycle 1/Week 4 (deload)
Incline Press
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
(percentages based on Incline Bench 1RM)
Close Grip Bench Press
3×8 (M)
Upright Row
3×12 (M)
Machine Shoulder Press
3×12 (M)
Lateral Raise
3×12 (M)
Triceps Pushdown
3×15 (M)
“Perhaps I am stronger than I think.”
~Thomas Merton
